Let’s talk about the Menopause
Menopause is an important issue for all women.
It can hugely impact work and relationships but is still too often seen as a midlife taboo. The average age for menopause is around 51 but the effects may be felt much earlier. Often women only realise they're peri-menopausal or menopausal retrospectively having endured months or even years of symptoms they didn't realise were connected to hormonal changes.
Symptoms are often dismissed and put down to something else. Sometimes they’re misdiagnosed as depression but anti-depressants don't help hormonal imbalances which cause the majority of menopause symptoms.
Women often feel embarrassed, anxious or scared about the changes and challenges caused by menopause. They can even start to feel invisible or written off, with mood swings, increased anxiety, forgetfulness and loss of libido reenforcing feelings of being “past it”.
These changes can affect self-esteem, and relationships with family and friends can suffer.
Fellow yoga teacher Sarah Bell is doing the important work of sharing her own experience of peri-menopause and supporting women as they navigate their own challenges. Here’s her story so far…
I'm 48 years old and I think I'm about a year into peri-menopause.
Well, it might be longer but I'm not sure because it sort of creeps up on you! Or, at least it did for me and, to be honest, I don't think I'd even heard of the term until then. I certainly hadn't been consciously preparing for it as I had for my pregnancies but in retrospect I think my yoga practice had been guiding me subconsciously.
Menopause is actually the single day marking 12 months since your last period. The average age of menopause is 52, with peri-menopause typically lasting 4-8 years, so I'm on track to being very average.
I've been practising yoga for 15 years or so, dipping in and out of different classes and styles, usually dictated by timetabling and availability rather than an active choice. I was very aware of the demographic of a number of classes I attended including lots of women around my age and older, moving and breathing with strength, grace, integrity; comfortable in their skins (or learning to be) and practising yoga in a safe, supportive space. Just by turning up to their mat at the studio they were both providing and benefitting from sangha, a community.
For my 200-hr teacher training, I had had to develop an ashtanga practice which built a really strong foundation for my wider practice and provided many opportunities for reflection but my natural preference was for a hatha practice and then last year I was drawn to explore yin practices (and, in fact, I'm starting my yin teacher training in August). In hindsight, this ties in perfectly to the peri-menopause phase, a time when women often feel the need to slow down and nurture themselves.
I'm lucky in that, so far, my symptoms came on at a typical age and have been mild and manageable, and my life circumstances were also fairly straightforward. There are different challenges for women who experience symptoms much earlier than average or as a result of medical procedures or treatment, or who are coping with care or relationship demands.
I don't actually remember how I first came across the Menopause Yoga teacher training with Petra Coveney last summer but I signed up and joined a new sangha of yoga teachers going through or on the other side of the menopause transition.
This opened my eyes as to just how varied the menopause experience is and I learned so much from the opportunity to share in what was my first women's circle. It was clear that not all women experience the same symptoms in the same order or to the same degree or with the same response but being able to listen to others and for them to be able to talk freely, without interruption, without judgement, without anyone telling them what they should or shouldn't do, just to share and offload was powerful and at times brought up an unexpected emotional response. Appreciation of the women's circle in particular has been highlighted in feedback from my Yoga for Menopause workshops.
Seeing peri-menopause through a yoga lens has given me a more varied toolkit to dip into as and when my symptoms change. I use different simple breath work (pranayama), meditation and asana practices to support me personally and the women who attend my workshops. Sometimes, if I'm feeling lethargic and my mood is low, an energising practice gives me a kickstart. At other times, if my mind is busy and I'm feeling overwhelmed, a grounding practice helps me to settle, focus and improves the quality of my sleep. In particular, the restorative poses were new to me but are so utterly delicious and so nurturing that they are now my 'go to' at the end of the day.
Of equal importance has been knowing where to find more accurate and up-to-date evidence-based information in order to make my own informed choices as to what interventions or support I want to try or changes I want to make to my lifestyle. I've been fortunate to have a supportive GP who commented how helpful it was that I knew what I wanted and why (and I don't have any medical conditions or history which would contradict this). Many women are not so lucky and have to push for support or put up with their symptoms.
The other key element of Menopause Yoga is journalling. I hadn't kept a diary since my teens but I would have found it so useful so be able to look back at the physical and emotional changes I noticed and find patterns linked to clusters of symptoms, diet, and what was going on in my life. It's so helpful to be able to have a record to discuss with your doctor when you're seeking support.
Ultimately, whilst supporting women through the menopause transition, Menopause Yoga is also about changing the narrative. It's an opportunity to see this stage as that of wise women entering a second spring; strong, confident and assertive in what we want. Women supporting women. I hope to see you in a workshop soon.
Sarah’s workshops offer a safe, nurturing and supportive space to talk about the effects and impact of menopause and strategies to help women manage common menopause issues such as anxiety, sleep, self-esteem and irritability.
Not enough women talk about their menopause and there’s still a lot of uncertainty about what it means and how it can be managed. Here’s my go-to resources to help you be well informed and take whatever action you need to:
Dr Louise Newson - menopause specialist
The Menopause Charity - menopause facts, advice and support
Davina McColl: Sex, Myths and the Menopause - excellent Channel 4 documentary
Judi x
Helpful definitions
Peri-menopause, or menopause transition, begins several years before menopause and lasts up until menopause
Menopause is when a woman has gone 12 months without having her period
Post-menopause is the time of a woman's life following menopause
About Sarah (in her own words)
I came to yoga in my late 30s when I could feel my body starting to stiffen after hours spent hunched over a computer and years of driving to work. Initially I was looking for a purely physical practice (asana) but soon realised the benefits of breathwork (pranayama).
I dabbled with various styles of class and was particularly drawn to flow-style classes. I qualified to teach yoga in spring 2020. Having to increase, deepen and broaden my yoga practice during my training brought a number of unexpected physical, physiological and emotional benefits which weren't immediately obvious day-to-day but there was a 'wow' moment part-way through the course when it all just became obvious.
In September 2020 I completed the 40-hour Menopause Yoga teacher training with Petra Coveney and am excited to share classes and workshops to support women through the transition from the summer of their lives, through autumn, winter and finally to their 'second spring'.
My body-type is not naturally bendy but I very much enjoy exploring my own physical practice and working with my body, breath and inner voice. My mindset is very much to accept the body you have and be grateful for what it allows you to do. I have a real passion to share the benefits of yoga with all bodies and everybody. As Jason Crandell said, 'Any amount of the pose is still the pose' and we leave our egos at the door.